Egg and Veggie Frittata Cups
Flavorful egg muffin cups baked with fiber-rich quinoa, tender zucchini, and juicy cherry tomatoes.
Prep
10 min
Cook
20 min
Total
30 min
Makes about
12 servings
Created together. Shared with you.
Made by Krissy + Lila
Krissy created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
20 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Whisk
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Preheat your oven to 375°F (190°C).
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 6 steps complete
Next: Preheat your oven to 375°F (190°C)
- 01
Preheat your oven to 375°F (190°C)
Preheat your oven to 375°F (190°C). Lightly grease a muffin tin with the olive oil.
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Whisk the eggs together
In a medium bowl, whisk the eggs together. Season with a pinch of salt, pepper, and your favorite dried herbs to taste.
Tap card to mark done - 03
Stir the cooked quinoa
Stir the cooked quinoa, roasted zucchini, and halved cherry tomatoes into the whisked eggs.
Tap card to mark done - 04
Divide the mixture evenly among the muffin…
Divide the mixture evenly among the muffin cups.
Ready when: everything is assembled and ready to enjoy
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Bake for 18 to 20 minutes
Bake for 18 to 20 minutes, or until the eggs are completely set in the center and slightly golden.
Look for: the eggs are completely set in the center and slightly golden
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Let cool for a few minutes before…
Let cool for a few minutes before removing from the tin and serving.
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